Wednesday, March 22, 2017

These are our best sad faces for Amanda, who left today. We will miss you!

032217 WOD

A. Double-under skill work for 3:00, then:

Accumulate 2:00 in an L-sit hold or tuck off bar or parallettes

B. Single-arm dumbbell press

3 x 8 / side

Superset with single-arm dumbbell rows

3 x 8/ side

C. For time:

15-12-9

Power cleans (115/75)

Box jump (30/24)

Rest 2:00, then:

For time:

9-6-3

Overhead squats (115/75)

Ring muscle-ups (sub one strict pull-up + one strict dip per MU)

>> On-Ramp

For time:

15 – 12 – 9

Dumbbell hang power clean

Step-ups

Rest 2:00, then:

9 – 6 – 3

Overhead squat or goblet squat

Ring row + dips